Carbohydrate free diet

Among the myriad of different weight loss systems, the carbohydrate-free method has a special place for weight loss. Professional athletes also use it for the so-called "drying". The main goal in this case is to get rid of subcutaneous fat and build muscle, giving them beautiful relief. Before you start a diet, carefully study all the pros and cons, principles and violations.

The essence

As the name implies, the carbon-free program is about cutting carbs in your diet by focusing on fats and proteins. Many other protein diets are based on the same rules - Ducan, Montignac, keto diet. According to a review, subject to a carbohydrate-free diet, in a fortnight the plumbing line can be 5-10 kg, depending on the initial body weight.

However, it is impossible to completely abandon carbohydrates, they are necessary for the normal functioning of the digestive tract and nervous system. After all, carbohydrates are a source of energy for the body, therefore, without completely excluding them from the diet, very soon you will start to feel periodic headaches, drowsiness, fatigue, mood swings, low concentration of attention and "other "refreshments". Therefore, nutritionists recommend staying at 20-30 grams of carbohydrates in food per day. At the same time, products with a low glycemic index have an advantage.

What is GI

The glycemic index is the rate at which the body absorbs carbohydrates in food and increases blood sugar.

The scale contains 100 units to measure the glycemic index (abbreviated as GI). Hence, the minimum value is 0, that is, products that do not contain carbohydrates at all and the maximum possible is 100. Foods with a high GI quickly overwhelm the blood with glucose, resulting in the body being replenished with extra calories. If extra energy is not needed at this moment, it is converted into fat accumulation immediately. This is how the body provides a source of backup energy for itself.

Remember: it is not high GI foods that interfere with slim, but their uncontrolled use. Especially with an inactive lifestyle. For example, if you have done strength training, fast carbs will be beneficial by stimulating muscle growth. And if you just sit on the couch and watch TV, sweets and pastries will only make your figure and health worse.

Note:the true GI index may vary depending on the amount of food consumed, method of preparation, heat treatment, combination with other food and other factors. However, the numbers do not vary significantly: sprouts in Brussels, for example, will remain a low GI product (10-20 units) anyway, and the glycemic index of instant cereals will remain high.

High Glycemic Index Foods (95-70)

These include:

• White bread;
• buns;
• pancakes;
• baked, boiled and mashed potatoes;
• rice noodles;
• instant porridge, including rice;
• mil;
• cornflakes;
• sports drinks (PowerAde, Gatorade);
• sweet pastries;
• muesli with nuts and raisins;
• pumpkin, watermelon and melon;
• milk and chocolate chocolate bars;
• Pepsi and Coca-Cola carbonated beverages;
• dumplings;
• biscuits;
• sugar.

Medium GI (65-55)

• Wheat flour;
• packaged juices;
• preservatives and jams;
• rye and black yeast bread;
• marmalade;
• muesli with sugar;
• jacket potatoes;
• raisins;
• whole grain bread;
• canned vegetables;
• Pasta with cheese;
• bananas;
• sweet ice cream;
• long grain rice;
• mayonnaise;
• oatmeal;
• brown buckwheat;
• grapes and grape juice;
• ketchup;
• spaghetti;
• shortbread.

Low GI (50-5)

• Sweet potatoes (yams, yams);
• green buckwheat;
• basmati rice;
• unsweetened cranberry juice;
• oranges, kiwi and mango;
• unsweetened apple juice;
• brown rice;
• grapefruit;
• coconut;
• freshly squeezed orange juice;
• unsweetened carrot juice;
• dried apricots and prunes;
• tomato juice;
• cabbage of different varieties: cauliflower, Brussels sprouts, white cabbage;
• nuts: peanuts, hazelnuts, pistachios, pine nuts, walnuts;
• rhubarb;
• bean curd (tofu);
• soy;
• spinach;
• greens: parsley, basil, oregano.

Important:even low-GI foods contain calories, so you’ll need to count them. There is no direct relationship between glycemic index and calorie content.

How it works

To produce glucose and other energy sources, the body needs a substance called alanine. The body doesn’t get enough carbohydrates, so it has to use "fat reserves" to produce alanine. In order not to lose muscle mass, you need to eat protein foods.

Gradually you lose weight, the body is cleansed and unloaded. Vitality and well-being are guaranteed.

Note:Alanine is an aliphatic amino acid that plays an important role in human energy metabolism. Due to the interaction of alanine with various biologically active compounds, other useful substances are created in the body.

General principles

For a quick and effective result, we look carefully at all aspects of this nutrition system:

1. Eat 5-6 small meals throughout the day. You will have to forget about intermediate snacks.
2. The norms of drinking water per day are 2-2. 5 liters. Drink water before meals and half an hour later, but not at the same time.
3. Eat the last meal before seven or eight in the evening. If you are tormented by an unacceptable feeling of hunger, soak your stomach with a glass of water, and then go to sleep.
4. Take vitamin and mineral supplements.
5. Gradually reduce the amount of carbohydrates in the menu: from the normal rate of 150-200 g, go to the minimum value - 20-30 grams.
6. Eliminate bread, sugar, coffee, starchy foods (potatoes, beets, corn), fruits with a high GI, semi-finished products from the diet; food marked as "diet" or fat-free cannot be accepted.
7. From vegetable fats, only a few nuts and olive or flaxseed oil are allowed.
8. Frying food is allowed, but again only in olive or linseed oil.
9. Don’t forget about fitness. If you are completely insurmountable running in the morning or swimming, put yourself in a console because of physical education, the skin will not sag after losing weight, and the muscles will get a beautiful shape.

The basis of the diet

Foods you can eat without restriction:

• meat (beef, veal, rabbit, turkey);
• poultry eggs and offal (liver, tongue, heart);
• fish and seafood (sea fish fillets, shrimp, lobsters, crabs);
• dairy products (cottage cheese, sour cream, milk, unsweetened yogurt);
• berries, citrus and other low GI fruits;
• vegetables (cabbage, fresh peas and beans, leafy greens and vegetables);
• nuts and seeds.

Advantages and disadvantages

advantages

1. You can compose a menu to your taste from a variety of approved products. Every day the diet will be different, making the diet easy to take and painless.
2. No need to waste time preparing any special dishes.
3. Acceptable cost of diet.
4. Reliability, you will lose weight really fast.
5. When the use of carbohydrate foods in the body is limited, ketones are produced - substances that speed up the process of burning adipose tissue. Ketones reduce appetite, make energy for the brain, and act as antidepressants.

Minuses

However, not everything is so rosy; a carbohydrate-free diet also has significant disadvantages.

1. As a result of eating a large amount of protein food, metabolic products overload the liver and kidneys. They work hard, which can lead to the development of chronic diseases.
2. By refusing foods that contain carbohydrates, a person deprives his body of vitamins and minerals. Therefore, experts recommend creating vitamins and dietary supplements that have proven themselves.
3. With a lack of carbohydrates in the body, ketone bodies are formed. They accumulate in the blood and then enter the urine. People call this symptom "acetone in the urine", it indicates a violation of fat and carbohydrate metabolism.
4. Often, the body does not want to adopt a carbohydrate-free diet, so a person experiences unpleasant symptoms: weakness, nausea, constipation, or, conversely, diarrhea.
5. Foods rich in protein are high in fat, so be careful about your menu.

Menu

As already mentioned, this diet does not have a strict menu, you can invent it yourself.

For 7 days

Monday

• Morning: omelet with cheese or egg; sugar-free coffee or orange juice; diet loaf.
• Day: vegetable soup with chicken broth; chicken with rice; glass of kefir; instead of rice, you can use a vegetable salad with olive oil.
• Afternoon: various cucumbers and tomatoes, seasoned with lemon juice; low fat cottage cheese; grapefruit.

Tuesday

• Morning: low-fat yogurt; a piece of cheese; orange or apples.
• Day: vegetable soup with beef broth; cooked veal; kefir or apple juice.
• Afternoon: boiled cauliflower with mushrooms; boiled egg; dried fruit compote.

Wednesday

• Morning: oatmeal on the water; cottage cheese casserole; green tea.
• Day: fish soup without potatoes; boiled fish; celery salad; coffee.
• Afternoon: turkey meat with vegetables; tomato juice; Greek salad.

Thursday

• Morning: scrambled eggs with tomatoes; apples; rosehip broth.
• Day: cheese soup; boiled breast with vegetables; yogurt.
• Afternoon: buckwheat porridge; cooked beef; fruit juice.

Friday

• Morning: cottage cheese with sour cream; boiled egg; sugar-free coffee.
• Afternoon: vegetable soup with green Samhadh; fish fried in olive oil; green tea or berry juice.
• Afternoon: cabbage salad; Beef steak; herbal tea.

Saturday

• Morning: 2 eggs; oatmeal and tea.
• Day: chicken soup without potatoes; millet porridge; yogurt.
• Afternoon: boiled fish; cucumber and tomato salad; rosehip broth.

Sunday

• Morning: curd and berry mousse; baked apples.
• Day: turkey borsch; baked fish; tomato juice.
• Afternoon: beef liver; steam cauliflower; compote.

For 10 days

Day 1

• Breakfast: two soft boiled eggs; various cucumbers and tomatoes with the addition of Chinese cabbage (season with 1 teaspoon of olive oil); sugar-free coffee or rosehip broth.
• Lunch: a slice of low-fat cheese and two lettuce leaves.
• Lunch: ground breast; salad of radish and lettuce leaves; green tea.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: steam lean fish fillet; baked eggplant or zucchini with cheese.

Day 2

• Breakfast: omelet of two eggs with tomatoes; natural yogurt with pieces of fruit; sugar-free coffee and milk.
• Lunch: a glass of kefir and orange.
• Lunch: flounder fillet; vegetable stew made from tomatoes, zucchini, broccoli, leeks.
• Afternoon snack: cucumber stuffed with grated cheese (45 gr. ).
• Dinner: ground beef steak; spinach, arugula and avocado salad; carrot juice.

Day 3

• Breakfast: omelet of two eggs with tomatoes; two slices of celery and 45 g of grated cheese; rosehip broth.
• Lunch: a glass of yogurt with berries or pieces of fruit.
• Lunch: boiled mackerel fillet; broccoli, leek and tomato puree soup.
• Afternoon snack: a glass of kefir with berries.
• Dinner: grilled pork fillet; steam cauliflower with the addition of 1 tsp. olive oil; herbal tea.

Day 4

• Breakfast: natural yogurt with pieces of fruit; two soft-boiled eggs; green tea.
• Lunch: two slices of celery and a slice of cheese.
• Lunch: ground tuna fillet; white cabbage, radish and cucumber salad.
• Afternoon snack: a glass of kefir and a handful of berries.
• Dinner: breast; zucchini pancakes; coffee.

Day 5

• Breakfast: cottage cheese casserole with berries; herbal tea.
• Lunch: a small portion of Caesar and chicken breast.
• Lunch: halibut fillet; heterogeneous white cabbage, cucumbers and radish with olive oil.
• Dinner: beef steak; asparagus baked in the oven, sprinkled with grated cheese.

Day 6

• Breakfast: low-fat cottage cheese with berries and green tea.
• Lunch: breast salad and ground salsa.
• Lunch: salmon fillet and mushroom noodle soup.
• Afternoon snack: two slices of celery and 45 g of low-fat cheese.
• Dinner: steam breast and asparagus with grated cheese.

Day 7

• Breakfast: one egg omelet with tomatoes and herbs; natural yogurt with pieces of fruit; coffee.
• Lunch: a small portion of seasoned Caesar with olive oil, lemon juice and spices.
• Lunch: flounder fillets and baked cauliflower.
• Afternoon snack: cheese and two slices of celery.
• Dinner: breast and Mexican guacamole salad and herbal tea served.

From the eighth day we start over. In this version, a glass of low-fat milk or kefir is allowed to be drunk at night.

Hard variety

This option is only suitable for highly motivated people with good health and strong power.

• 1st day. Starting at 10 am, we eat one boiled egg every two hours. Only 5 eggs a day.
• 2nd. During the day, in small portions, we eat 1 kg of lean fish cooked without salt.
• 3rd. 2 breasts cooked without salt.
• 4th. 5 boiled potatoes.
• 5th. Half a kilogram of cooked beef or veal.
• 6th. 2 kg of any fruit, excluding bananas.
• 7th. 2 kg of any vegetable other than potato. Cooking method: cooking, steaming, grilling.
• 8th. 1 kg of low-fat cottage cheese.
• 9th. 2 liters of low-fat kefir.
• 10th. We drink rosehip decoction all day.

For 14 days

Day 1

• Breakfast: two boiled eggs, sugar-free tea or coffee.
• Snack: 100 g of low-fat cottage cheese.
• Lunch: 200 g of boiled pollock, rosehip broth.
• Afternoon snack: white cabbage and cucumber salad.
• Dinner: 100 g of boiled pollock.

Day 2

• Breakfast: oatmeal, egg, green tea.
• Snack: a glass of kefir or natural yogurt with berries or pieces of fruit.
• Lunch: buckwheat porridge and ground breast 100 g.
• Afternoon snack: assorted cucumbers and tomatoes.
• Dinner: boiled pollock 100 g.

Day 3

• Breakfast: oatmeal, egg, green tea.
• Snack: green apple.
• Lunch: some 100 g brown rice and chicken breast.
• Afternoon snack: curd casserole.
• Dinner: salad of Brussels sprouts.

Day 4

• Breakfast: an omelet of two eggs. Sugar-free tea or coffee.
• Snack: pollock or steamed breast 100 g.
• Lunch: boiled pollock 200 g, baked vegetables (zucchini, eggplant, various varieties of cabbage).
• Afternoon snack: assorted vegetables 200 g.
• Dinner: grapefruit and apple juice.

Day 5

• Breakfast: oatmeal and boiled egg.
• Snack: vegetable salad, 50 g of low-fat cheese.
• Lunch: boiled rice and breast, vegetables 100 g.
• Afternoon snack: carrot salad and low-fat cottage cheese, 100 g each.
• Dinner: one green apple and unlimited cabbage.

Day 6

• Breakfast: an omelet of two eggs with tomatoes.
• Snack: 150 g vegetable salad or 100 g of cottage cheese.
• Lunch: boiled rice and chicken breast.
• Afternoon snack: carrot salad in olive and cabbage oil.
• Dinner: 100 g of pollock and a glass of kefir.

Day 7

• Breakfast: oatmeal with boiled egg. Tea with a tablespoon of honey.
• Snack: apple or orange.
• Lunch: 200 g of boiled beef porridge and pearl barley.
• Afternoon snack: 100 g of cottage cheese.
• Dinner: 200 g of vegetable salad with a slice of cheese.

Day 8

• Breakfast: two boiled eggs, apple, green tea.
• Snack: orange.
• Lunch: buckwheat or rice porridge with pollock (150 g).
• Afternoon snack: boiled breast 200 g.
• Dinner: vegetable salad 200 g.

Day 9

• Breakfast: a glass of kefir and an omelet.
• Snack: cabbage salad with cucumber 200 g.
• Lunch: boiled rice and breast.
• Afternoon snack: carrot salad.
• Dinner: vegetable salad and a little grapefruit.

Day 10

• Breakfast: oatmeal, egg and tea with a tablespoon of honey.
• Snack: vegetable salad 100 g.
• Lunch: some rice, chicken cutlets with steamed onions.
• Afternoon snack: a glass of natural yogurt.
• Dinner: low-fat cottage cheese and green apple.

Day 11

• Breakfast: two soft boiled eggs, green tea or unsweetened coffee.
• Snack: orange and a handful of nuts.
• Lunch: 200 g of any ground fish.
• Afternoon snack: 200 g tomato juice.
• Dinner: beef steak 150 g.

Day 12

• Breakfast: oatmeal and egg, coffee.
• Snack: 50 g of low-fat cheese.
• Lunch: 200 g lentil soup, fish cakes.
• Dinner: banana and carrot juice.

Day 13

• Breakfast: vegetable salad, coffee and bun.
• Snack: cabbage salad.
• Lunch: steam fish cakes and buckwheat porridge.
• Afternoon snack: apple and a glass of kefir.
• Dinner: salmon steak, lettuce leaves.

Day 14

• Breakfast: scrambled eggs from two eggs with a slice of bacon.
• Snack: 50 g cheese and two slices of celery.
• Lunch: some brown rice and boiled breast.
• Afternoon snack: 200g sour cream.
• Dinner: vegetable stew and herbal decoction.

For a month

You can make up a diet for as long as you can, following the following recommendations:

The first week (start). In the morning we eat complex carbohydrates, for snacks and lunch - proteins and complex carbohydrates 50/50, evening snacks and dinner - protein food. Sweet and starchy foods are completely excluded, but vegetables and fruits with a low GI can be added. The aim of the first week is to prepare the body for a carbohydrate-free diet.

The second week. We eat the following: eggs (2 pieces per day), low fat cottage cheese, 1% kefir, 0. 5% milk (one glass), boiled beef, skinless chicken breast (contains concentrated fat), boiled or baked seafood fish, seafood, fresh vegetables: cabbage, cucumbers, tomatoes, herbs (unlimited), apples and oranges (one per day until 14-00), for dinner you can eat 1 tbsp. spoon of bran.

The third week. Low-fat cottage cheese, eggs (2 - whole, 2 more protein), boiled breeds, boiled or baked sea fish, cucumber (one piece per day), herbs, bran, 1 tbsp. spoon three times a day.

Fourth week. 2 boiled chicken breasts per day, boiled egg whites (7-8 pieces per day), a handful of parsley, bran.

What is drying

This term entered everyday life from fitness and body building. Athletes use it to burn fat while maintaining muscle mass.

What you need to know

1. Even if you dry according to all the rules, it is not safe at all. The kidneys and liver are overloaded, triggering weakness and lethargy, exacerbation of chronic diseases, and dysfunctions in the gastrointestinal tract.
2. If you do not exercise, then no fat drying will occur, it will be a normal low-calorie diet. You should not expect miracles from her, but expect many health problems.
3. Drying only makes sense if you have been involved in sports training before and have muscle mass that you need to get rid of the fat layer. If muscles are not pronounced under the fat layer, it will be more effective for you to abandon flour, fatty and sweet foods.
4. It’s a long process and it’s not like a quick weight loss routine before the holidays. Short-term drying (to prepare for a competition) lasts a week or two, while long-term (gradual) drying takes five to seven weeks. Only one gradual will help to tighten the figure.
5. It is held more than twice a year.

Perfect drying performance

1. Two weeks before the onset of drying, it is necessary to support the liver. This will help you hepatoproteins - prophylactic agents that have a positive effect on the liver.
2. During this period, there should be no stress on the body: travel, wedding, session, emergency at work. Therefore, plan the drying period carefully.
3. It is not recommended for women to "dry" for more than a month and a half, otherwise hormonal disturbances will follow. At the end of the process, the exit continues. For length, it is equal to the drying itself.
4. Workouts during this period should be short but very intense. A cardio workout should last no more than half an hour, and the strength workout should last 45 minutes.
5. The calorie content of the diet is only 300-350 calories less than usual. A menu that is too low in calories (up to 1200 kcal per day) is only suitable if your weight is 55 kg or less before drying.
6. Protein shakes and other dietary supplements are used in consultation with the trainer.

Nutritionists strongly warn: drying is not a carbohydrate-free diet, it is an overly serious process to do yourself, at home. Experiments can have a negative impact on health.

Contraindications of carbohydrate-free nutrition system

Before starting such a diet, you should consult your doctor in the following cases:

1. If you have recently had surgery.
2. Have kidney, liver or gastrointestinal problems.
3. Suffering from a chronic illness of some kind.

Diet is strictly prohibited:

• children under 18;
• lactating and pregnant women;
• with food allergy to protein products.

Carbohydrate Recipes

To make your menu tasty and varied, we offer a few simple recipes.

Chicken balls with cheese

Take 0. 5 kg of chicken fillet and scroll through a meat grill. A drop of salt, pepper, and two cloves of minced garlic will enhance the taste. Mix everything well. Beat in raw egg. On a coarse grater, grate 200 gr. hard cheese and the resulting toppings add to the minced meat. Stir again. Brush a baking sheet with olive oil and make into small meatballs. Bake them in the oven at 200 C for 20 minutes. When browned, turn over to the other side. Serve hot, sprinkled with herbs.

Liver casserole

Take one kilogram of beef liver, rinse it well in cold water, grind it to a puree consistency using a meat grinder or blender. Finely chop one onion and 200 gr. mushrooms. Whisk 4 egg whites. Add 2 tbsp. tablespoon of oat bran. Mix the whole mass well. Add mold, grease with olive oil and bake in the oven at 180 degrees for 40 minutes. During cooking, you can use sugar-free kebab seasoning.

It is also possible to choose casserole without onions and mushrooms.

Light chicken salad

Boil 100 gr. chicken fillet. Drain the broth, it will be useful for the soup. Take 50 gr. lettuce leaves and cut into strips. Cut the finished fillet, cucumber, tomato and boiled egg into cubes. Combine all ingredients and add a drop of olive oil.

Mushrooms baked in eggs

Take half a kilogram of fresh mushrooms, chop finely, boil in salted water and put it in a colander. Once the liquid is drained, transfer the mushrooms to the skillet and fry a little in olive oil. Then transfer to a baking sheet and sprinkle with herbs. Salt and pepper to taste. Use a spoon to make two holes in the mass and pour in the raw eggs. Bake in the oven until eggs are formed.

Pumpkin pancakes

Take 200 gr. pumpkin and grate. Beat one raw egg into the resulting mass. Add 4 tbsp. tablespoon of flour and a pinch of soda. Stir the pumpkin dough until smooth. Mold the pancakes and bake at 200 degrees. You can sprinkle them with pre-grated cheese. Instead of baking, the pancakes can be simply fried.

Leaving the diet

How to quit the diet properly:

1. Gradually return to your normal diet, adding new foods every week. For example, seven days after the end of a marathon, you add pasta into the menu. Fourteen days later - starchy vegetables, after three weeks - cereals, and so on. . .
2. Continue to eat fractionally: in small portions a few times a day. Nutritionists say that 5 meals a day is much healthier than more frequent meals.
3. Stick to the green plate rule. It looks like this: half filled with leafy greens and crispy vegetables. A quarter of a plate: cereals - rice, bulgur, beans and second quarter: healthy protein foods the size of a human palm - fish, chicken, beef, etc.
4. The amount of carbohydrates consumed each day only increases by 30 grams. It’s great if these are slow carbohydrates.
5. Don’t forget about fitness. No need to spend nights in the gym, you can walk at a brisk pace and do light exercises in the morning.
6. Limit your fat intake.